Physical Activity

Just 30 minutes of physical activity a day most days of the week will give you many health benefits! Wondering where you can find places to get your activity in? The Physical Activity Map is the ultimate resource guide for finding a place to do the activity of your choosing!

Physical activity is a key component to a healthy lifestyle. Regular physical activity can increase your energy levels, improve your cognitive abilities, and help you sleep better. To get the most benefits out of your active lifestyle, try to do a combination of aerobic, strength and flexibility activities throughout your week. These activities are detailed below.

How Much Physical Activity Do You Need?

Ten minute bouts of physical activity at a moderate or vigorous intensity three times a day on most days of the week will give you all the physical activity you need for the health benefits listed above! Try walking or biking to class, having your own dance party as a quick study break, or getting out and throwing a flying disc with a friend!

Muscle strengthening activities are a great addition to any aerobic routine. They can help improve the speed and intensities at which different physical activities can be performed, as well as increase bone strength, posture, balance, and circulation. Keep in mind that the CDC also recommends aerobic activity (in addition to your weekly muscle strengthening activities).

For maximum health benefits, it’s best to perform muscle strengthening activities on 2 or more days per week, and try to involve all major muscle groups*.

Aerobic activities are a great addition to any muscle strengthening routine. In addition to increasing heart health, aerobic activity also builds stamina and endurance so that you can work harder and be active longer.

Benefits

Aerobic activity can help you:

Increase heart health

Have better sleep

Sharpen thinking, learning, and judgment

Strengthen bones and muscles

Increase stamina and endurance

Improve immune system

Enhance mood and energy levels

Decrease stress levels

Decrease risk of disease

Help maintain (or reach) a healthy weight

Live longer!

For health benefits, choose one of the following:

Moderate Intensity Activity:

Two hours and thirty minutes (150 minutes) per week.

Vigorous Intensity Activity:

One hour and fifteen minutes (75 minutes) per week.

An equivalent combination of moderate and vigorous intensity activity.

For even more health benefits, choose one of the following, or an equivalent combination of both:

Moderate Intensity Activity:

Five hours (300 minutes) per week.

Vigorous Intensity Activity:

Two hours and thirty minutes (150 minutes) per week.

An equivalent combination of moderate and vigorous intensity activity.

Don't have time to fit your daily 30 minutes in at once? Split them into three 10-minute bouts! Park a little bit farther away from class, go for a walk with friends, or find the Eggheads to add some activity in your day!

Moderate vs. Vigorous Intensity Activities

Moderate intensity activities will raise your heart rate and make you break a sweat, but you will still be able to carry on a conversation.

Examples of moderate intensity activities include:

Brisk walking

Riding a bike on mostly flat terrain (less than 10 mph)

Ballroom dancing

Gardening

Frantically cleaning your apartment before visitors arrive

Vigorous intensity activities will raise your heart rate significantly and increase your breathing rate so much you cannot comfortably carry on a conversation.

Stretching and flexibility activities are a great addition to an active lifestyle. They improve circulation and range of motion, and can lead to better posture. For maximum health benefits, it’s best to stretch 2-3 days per week for at least 10 minutes each day and involve all of the major muscle tendon groups*.

Tips for Stretching Properly

Below are some suggestions to help you stretch properly in order to reduce your risk of injury:

Hold the stretch 15-60 seconds.

Don’t wiggle around, or bounce your muscles while you’re stretching. This interferes with the stretch and can lead to injury.

Breath while you stretch! Breathing increases blood flow and the amount of oxygen delivered to the muscles. It also improves muscle elasticity and helps to remove lactic acid and other waste materials that build up in muscles during physical activity.

Do at least 4 repetitions per muscle tendon group.

Stretch after a bout of physical activity so that your muscles are warm.

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Dedicated to a Healthy Student Body

The mission of Student Health and Counseling Services is to enhance the physical and mental health of students in order to help them achieve academic success, personal development and lifelong wellness by providing an integrated program of quality, accessible, cost sensitive and confidential healthcare services, tailored to their unique and diverse needs and to assist the University community, through consultation and education, to develop a healthy campus environment consistent with UC Davis "Principles of Community".